Inside Scoop | Hammer & Chisel

Around Christmas time, since I have been a coach, Beachbody has released a new workout program. And every year I say: I cannot wait!!!! I've been waiting awhile for a new weight lifting program. And this one features Sagi- the creator of Body Beast..and Autumn Calabrese-creator of the 21 Day Fix. and NPC competitor. So, they know their stuff!

First meet the trainers:
Autumn Calabrese:
As a fitness trainer, bikini competitor, and busy mom she knows the importance of simple portion control, and time-saving workouts, Her 21 Day Fix, 21 Day Fix Extreme and now Hammer and Chisel work for people with various fitness levels and can easily be fit into anyone's life! This fellow c-section mama is my inspiration!

Sagi Kalev:
As a clinical nutritionist, muscle-growth expert, and a 2-time Mr. Israel bodybuilding champion, Sagi Kalev is passionate about helping his clients reach optimal health-inside and out. Whether your goal is to carve a lean, defined body, or add serious muscle mass, this fitness guru will teach you the proper techniques while keeping you pumped so you can achieve your desired results.

You literally have two amazing personal trainers in your home. The workouts, the motivation, the nutrition plan, and the workout schedule all right there at your fingertips. I am now almost finished with week two and I already know this program is just different. 

Just met with my personal trainer ...at home...on my laptop screen in the basement lol... But it really felt like Autumn was right there in the room with me giving me a seriously ass kicking workout!

My weeks one and two recap will be in a different blog post, so let me get back to focus. The 411 on what this program IS. 

We've covered the trainers. So H&C as I call it for short is a 60 day new resistance training program that incorporates three muscle-sculpting phases - Stabilization, Strength, and Power - or SSP Training. WHO is it for?? Anyone looking for a comprehensive resistance-training or muscle-sculpting program. Those who enjoy Body Beast, 21 Day Fix, or 21 Day Fix EXTREME and like the motivating styles and proven training methods of trainers Sagi Kalev and Autumn Calabrese. Anyone who craves a simple, flexible nutrition plan to help them reach their unique goals. DO NOT be afraid of weights. Please. Please. Do not be afraid. Note to my fellow ladies: you will not get BULKY. MUSCLE burns FAT. You will get lean and defined. 

see?

The nutrition plan...

resembles the 21 Day Fix...if its not broke don't fix it! You are placed in a category and get a certain amount of containers for that day. Now that the FIX has been out for awhile, and Autumn released her FIX cookbook, there is literally no way you can get bored or run out of meal  ideas with this plan!!! 

 I will say that I am not following the nutrition plan (which is 80% of your results) as I should. But I am ok with that. My goal right now is to not miss a workout, makeup the next day if for some reason I do miss a workout (i.e. I got 3 three hours of sleep last night so as I type I am debating tonight's workout...), and to just make healthy choices-while making sure to eat enough!! This is a program where you're not going to skimp on food! It IS Christmas tine after all, so come January I will tighten that aspect up more.

What kind of workouts are we talkin'?

Here is the rundown of the workouts. And yes, there is some cardio.

Chisel Balance: A total-body workout creating stabilization, muscular endurance, and core strength.

Iso Strength Chisel: An intense resistance workout using isometric holds and flexibility to increase strength.

Chisel Endurance:  Increase muscular endurance and strength in this time-under-tension workout.

Chisel Cardio: The cardiovascular resistance routine will increase heart rate, circulation, and burn an intense amount of calories.

Chisel Agility: A challenging cardio workout that will help you move quickly, improve coordination, and create greater stabilization.

Total Body Chisel: This full-body resistance workout focuses on creating lean muscle and strength.

Hammer Plyometrics: This jump training workout will use your entire body to create force, speed, and power.

Iso Speed Hammer: A tempo training workout that uses speed and isometric holds to create strength and grow muscle.

Total Body Hammer: A hypertrophy workout focused on pyramid-style sets to maximize strength and muscle growth.

Max Hammer Strength: Start with a pre-fatigued muscle, finish with a maximum lift. Increase strength, power, and muscular development.

Hammer Power: This intense powerlifting-inspired workout will increase speed, reactive strength, and power.

Hammer Conditioning: A workout based on compound movements that will improve stability, coordination, and strength.

10 Min Ab Chisel: This core-crusher will transform your midsection, without ever getting on the floor.

10 Min Ab Hammer: Carve definition into your core while strengthening your entire ab complex.

So, yes you need some equipment. This is definitely an investment and a start to a new you, new year and basically a new gym in your house. You can definitely get by with a little to start. I personally have a pull up bar, bench and select-tech weights in the garage but I do my morning workouts in the basement so when the kids get up they can find me. I've been using free weights (5, 8, and 12 lbs.) a stability ball for a bench (which I love), and a resistance band for pull ups wrapped around a wooden beam (you can purchase an over the door attachment if you want to get legit). And...my stairs as a bench when I can, haha. Not fancy. But I'm using what I have! Oh and yoga mat or padded mat would be useful as well, but again mine are in garage so I use a towel!

use what you have! no excuses!

There is a supplement portion to this program as well. Totally optional. I am only using the pre-workout (I switch between E&E - energy and endurance - I haven't tried the new one yet! and I also use C4 pre-workout.) I would DEF. recommend using a pre-workout with this program. I also plan on trying Hydrate and the Recover protein after the new year. And maybe Recharge. lol.

Here is the rundown of the supplements: 

Energize: Help ignite your energy and sharpen your focus by taking Energize before workouts. It's specially formulated to help you push harder and last longer, because every ounce of extra energy means better results. Key ingredients include beta-alanine, low-dose caffeine from green tea, and plant-based quercetin scientifically shown to delay exercise-induced muscle fatigue, improve performance, and help you push with maximum intensity.

   

Hydrate:  Hydrate your body more effectively than water alone for all-out performance by drinking Hydrate during workouts. Typical sports drinks have too much sugar and artificial ingredients that can actually dehydrate you. And water alone doesn't effectively hydrate or replace what you lose through sweat during workouts. Hydrate is specially formulated to give you an optimal balance of carbohydrates, electrolytes, and water, which quickly replaces what's lost and helps improve your endurance, so you can work out longer and feel better.

   

Recover: Take advantage of the critical post-workout window to help speed recovery and reduce exercise-induced muscle soreness with Recover. Key ingredients include high-quality time-released proteins to support muscle recovery, an optimal ratio of branched-chain amino acids (BCAAs) to help build muscle, just enough carbohydrates to stimulate muscle glycogen recovery, and a powerful ellagitannin-rich pomegranate extract to help improve strength recovery and reduce delayed onset muscle soreness.

   

Recharge: Help accelerate recovery, combat exercise-induced muscle soreness, and promote muscle growth when your body is primed to accept it: while you sleep. Recharge is specifically designed to help support your body at night, with key ingredients like micellar casein protein to support overnight muscle recovery and repair while combating breakdown, an optimal ratio of branched-chain amino acids (BCAAs) to help support muscle growth, and a powerful anthocyanin-rich tart cherry powder to help reduce exercise-induced muscle soreness.

   

Creatine:  Blast through high-intensity exercises and turn your last rep into the second or third to last rep. Creatine can help you push that much harder in every workout, for ultimate performance and quicker results. Creatine monohydrate is the purest, safest, and most effective form in the world--it's scientifically shown to help boost muscle strength and power, improve high-intensity performance, and enhance the effects of resistance training.

Let's get hammered!

Ok so I think I gave you a basic rundown of what this is all about! I wanted to add that the one awesome thing about this is that as soon as you order it, you can START! A digital copy of the workouts, the calendar, the nutrition program is availble on Beachbody On Demand (which you get a free 30 day trial of) so you can get to work right away. 

Ok. I wanted to end by telling you why I personally am doing this program!

I knew I didn't want to just say F it and slob it up for the rest of the year. Yes, I just said that. I wanted to start my resolution in December. And I will say almost two weeks in - I'm going strong! 

The second week is harder because you're tired, you're sore, your initial excitement may be gone, and you're needing some extra motivation. This time it really is different though. 

This time I'm doing this program for ME. 

Going at my own pace. 

Not comparing. (Really.)

I'm doing it to prove to MYSELF that I CAN and to make myself stronger. 

To START and FINISH. 

Finding myself. 

Working on myself. 

Looking for a clearer mind.

And you know: 

It starts with working out.

It's SO much more than the sweat. 

It's free therapy. 

It's a confidence booster. 

I'ts a character builder. 

It's a mental strengthener. 

It's a feel good enhancer.

Just do it. Do it for you. Let's go. Let go of what if..let go of not now..let go of can't. Join me.

DO YOU.

My H&C motto!!! 

I am inviting you to my January Challenge group (clever name TBD). We start January 4th. 60 days. Let's do this. I already started so I can give you insight and of course my usual motivation! NO MORE PROCRASTINATION! As women..moms...we are always putting ourselves second. WE can't be our best if we don't care for ourselves. Out of anything I know, this is true! 

I may not look like her yet...or ever...but my heart is there to help!! 

For more information on this next group click here!

The Secrets of Transformation

Hey there!

I've been sharing some of my new challenge group posts I've saved with a challenge group I'm in with my fellow coaches. Yes, we totally need each other in our own journeys to our best selves! (If you're thinking: cool, but uh what is a challenge group?? click here)

Today I'm sharing something from Chris Powell's book "Choose More, Lose More For Life". Anyone else love watching Extreme Weight Loss? Anyone else cry every single episode? Anyway, these are his secrets to transformation. Of course, in the book there is way more information on each step, which I'll elaborate on in my challenge groups... but I did a pretty good job at outlining a good message you!

 1. вєℓιєνє:
"Believe you can and you're half way there." Believe in yourself. Believe in the process, and believe that your transformation is possible. Not just transformation of your body, but lifelong transformation of yourself. If you don't at least believe "maybe I can" then transformation isn't going to happen for you. But when you believe transformation is possible, it is.

2. кєєρ уσυя ρяσмιѕєѕ...
...to yourself. The more you honor your integrity, the more dignity you have. Your promises to yourself must be so important and so easily kept that you reach out and grab them every single day because you want what you promised yourself. Keeping each promise to yourself has to be your focus, because it shows you that you are your own top priority. Each promise made is another step toward valuing and loving yourself, and a brick in the foundation of your transformation. Each promise kept —your integrity —is the mortar that holds the bricks together, and the more promises you honor, the stronger the foundation gets.

 

3. fαℓℓ ωιтнσυт fαιℓιиg
Look, nobody's perfect. We're all human, and life happens. We're all going to fall sometimes. In fact, we're going to fail many, many times in our lives! If you remember this -if you expect to fall once in a while - you wont be surprise when you do you'll be prepared. Once you own up to your mistakes, reassess the promises you made to yourself. To keep falling from turning into failing, ask yourself if your vision is realistic and attainable. Refer to S M A R T goals!

 

4. υиιтє 
My fellow coaches and I believe I this so much. Humans need one another. We find strength in numbers so we do everything together, as a group. The support and encouragement of others helps you believe in yourself and keep your promises to yourself. The connections with other people create a safety net that lets you fall without failing.
THE POWER OF YOUR TRIBE EMPOWERS YOU!
It keeps us accountable, helps keep us motivated and there's a healing element too: when you reach out to your crew in tough times, they'll be there for you. Their support makes it much, much easier to get back up and go forward.

 

Happy Hump Day! Hope this little post gave you a push to finish out the week strong!



 

The Kickstart Challenge|Back to School Edition

Hey friends! Wow. So. How is it mid-way through August and back to school time?? This morning I realized my two toddlers and I were still snoozing away in bed at 7:30 this morning! The snuggle sesh was so nice, however I quickly realized this is not going to fly once September comes! So I found myself looking for ways we are going to transition from the summer schedule to the "school" schedule (even if it's only 3 days a week!)  I'm wondering...are you starting to feel overwhelmed just thinking about the new school year starting?! My son is turning FIVE at the end of this month (that's a whole separate post!) and instead of Kindergarten we are sending him to pre-school for another year. He will be going in the mornings three days a week again. So I'm excited but trying to game plan as well since my current schedule will have to shift. Not that my summer has slowed down ...but we have quite a routine down now with me as a work at home mom and the two kids and I'm hoping to make the transition as easy as possible! I want to help you get on track (or on track!) this fall by running a 30 day health and fitness group.  I'm sure of you moms out there are probably looking at me funny suggesting that you make time to get a workout in and start eating a different way. Moms I know we can feel overwhelmed, stretched too thin, tired and feeling like we have no time for US! TRUST. I know the feeling. But I've found that the investment for just 30 minutes a day not only benefits me (stress reliever, feeling strong, and confidence builder) but makes me a better mom or parent and I know it can do the same for YOU as well. I want to help you feel the best you can. It IS possible, trust me. Below you will find a little outline on what my 30 Day KICKSTART challenge group will look like. Think of it as your new health & fitness syllabus!

-Making the Time-

If you can't wake up any earlier than you do now, find a spot for a half hour everyday where you can workout. If you stay home, that may be during the time one of your kids takes a nap, or when one is at pre-school and you just have to wrangle one child, maybe its when your hubby comes home from work, or after the kids go to bed. To ADD this "me" time to your day, you will probably have to give up something. That may be when you read you surf Pinterest or watch it on DVR, you may have to give up a TV show, or hobby. You've all probably heard it...don't FIND the time MAKE the time.

-Your Why-

Together ,we will figure out your WHY. Your reason for wanting to become healthier and set some goals to get there. It's not enough to just say you want to lose some weight! That won't keep you motivated. When you dig down and figure out what's driving you .... you will make the mental switch to want to workout and prepare healthy meals. You will figure out a way.

 

-The Requirements-

We are busy as it is, so the workout we pick for you will be one that is 30 minutes or less. We will get you started with Shakeology because honestly, its the easiest healthiest meal of your day. And the benefits are worth-every-penny. We need moms body to run as efficiently as it can, to have more energy, to be able to fight cravings, and get the vitamins and nutrients pumped in so she can do everything she needs to do.

-Option to "KICKSTART" your weight loss-
...with the 3 Day Refresh challenge pack. the 3 Day Refresh is a 3 day cleanse that can jump start weight loss and give you a break from bad habits. It isn't a juice fast, its not a crash diet, and you do not starve. It includes Shakeology for breakfast, a fiber drink, a vanilla refresh protein shake and snack/lunch/dinner food options. I will be starting off the 30 day challenge with this for sure! I lost 4.5lbs when I did it and totally plan on doing it again. It is an option, not required but note that the 3 Day Refresh Challenge Pack (including a 30 day supply of Shakeology) is on sale until the end of this month! And you also get a trial of Beachbody On Demand where you can pick your own virtual workout!!! You will love this if you get bored easily!
 

-The "Class" i.e. Challenge Group-

This challenge group will only be thirty days long. If you show up once a day and check in and I see that your putting in the effort and really trying to change and work towards your goals, we will extend it to another thirty days. I'm not trying to be tough lol, I'm not really that kind of "teacher". I just am writing from my experience of coaching challenge groups for over two years. I will put 110% into you if you show up! I can't want it for you, as much as I try to...it never works that way. I'd love to help every single person that I talk to, but it's not always the right time for them.

 

-Objectives-

I will post daily in our private Facebook group. I will post daily motivation, tips, time saving recipes and websites (ie.crockpot meals), workout advice, and help you stay accountable. I will have you check in once a day rating how your day was. Every once in awhile I will post a little assignment for the day. Having the support of the group is the secret sauce. When you have other people to help inspire you and encourage you, it makes a huge difference.

Listen. I know its not easy. I know it can be a challenge. I know its hard to keep your motivation afloat. I've had 2 pregnancies. 2 c-sections 2 babies. 2 plus years of work. I still have to work towards my goals. I still have setbacks. Weight loss. Weight gain. Plateaus. Learning curves. Struggles. Non scale victories. BUT most of all never giving up. Learning to think positive. Yes it can happen. You can make it a lifestyle change. Progress. You can make time for yourself to workout. You can make better food choices. You can think positively. You can have support doing so. I can give you the tools you just have to be ready to give this to yourself. To give yourself somewhere to start. You deserve it, why not you? Life is about to get busy for a lot of you mamas out there. Start a healthy routine now. Get started now. You will be so thankful you did a month from now, 6 months from now, a year from now. Message me or fill out the form below if you want one of the FIVE open spots in my next challenge group.

To get more information click HERE!!

 

Give me a BOOST

At our coach summit last week, one of the big announcements was the release of a new product called SHAKELOGY BOOSTS!!!

 

How can you improve the already amazing product that Shakeology is?? Well if you need more energy (who doesn't honestly), if you have trouble getting a fix "green container" in (veggies), or if you experience digestive issues we have three new boosts you can add TO your Shakeology. And you can actually add these to any beverage of your choice. I feel like this could be confusing because Shakeology already can increase your energy over time by giving you all the nutrients your body needs, it is like 5 trips to the salad bar, and it already helps regulate your digestive track. But honestly, I could personally use all three boosts myself. However, you may have specific health and lifestyle needs that these boosts help support. Specifically, those with low energy, and that need an additional pick-me-up (me-non stop toddler mom who goes to bed too late) would be perfect for Focused Energy Boost.  Power Greens Boost is for those who don't like to eat veggies, or for those days when one simply can't get enough veggies ("I still need another green container??").  Digestive Health Boost is for those looking for the benefits of fiber to help maintain regularity and support digestive health.

Lets break it down:

Focused Energy	This unique formula is designed to deliver a wholesome boost of energy. The energy comes from 100 mg of natural caffeine from guarana and green tea. This Boost also supports mental clarity, alertness, and focus.
Power Greens	Power Greens Boost contains veggies like cucumber, kale, and spinach to deliver a full serving of vegetables in each scoop. Plus, this potent Boost supports the body's natural acid/alkaline balance.
Digestive Health	With a unique blend of 7 grams of both soluble AND insoluble fiber packed into every single scoop, this formula stands apart from typical fiber supplements that contain only soluble fiber. This powerful boost helps support regularity and digestive health.   Ok now for some FYI's! -Shakeology Boosts contain NO artificial ingredients, flavors, sweeteners or preservatives. -All 3 can be used together (WHOO PARTY!!) -Shakeology Boosts are Vegan/Vegetarian friendly -There are 20 servings per container because these aren't intended for everyday, just as an as-needed bases.   More info will be available after I actually personally try them but my fellow coaches who got their hands on them early are already raving about the boosts. They are released through me or your BB coach!   Check out the hilarious Tony Horton below:   Which one interests you most? Focused Energy Power Greens Digestive Health I'm pretty sure I'm going to have to stock up on the trifecta and use accordingly,haha!   Leave your thoughts below! Are you excited?         

Grab your dance pants|NEW Workout: CIZE

Shaun T.
He is really THE man!
He is nonstop coming out with ways for us to get FIT! He went back to his roots when he created his latest workout program, CIZE. They are saying its the "end of exerCIZE"...see what they did there!

Where are my ZUMBA fans?? It's not exactly like that, but it is dancing/fun oriented.  He claims EVERYONE can dance, are you up for the fun challenge? I've seen fellow coaches post about this and they are sharing real deal sweaty workout pics! I tried it out myself with a sample with Beachbody On Demand...and I was
A. surprised that I was sweating even though it didn't feel like I was working out
B. That this girl who has only IRISH danced, chair danced and danced on the wedding dance floor after some cocktails was following the steps and having fun!

Forget everything you dread about working out. Starting today, exercise isn't a chore, it's something fun to do. Dance and get fit in just 4 (!!) weeks with a new dance fitness program developed by my boy Shaun T (you know him from Insanity, T25, Max 30, maybe Hip Hop Abs from back in the day) well he is a leading celebrity fitness trainer and dance instructor.

 

 

This program will be so much fun, it will be easy to forget it's exercise. In each routine, Shaun T breaks down challenging dance moves step-by-step, and builds them into a full routine in about 35-40 minutes. You learn each step, build onto it as you go, and then at the end do the whole routine to a well known song. The one I tried out we danced to the song "Treasure" at the end, and I won't lie, I felt pretty badass doing it to the song! haha.

Mastering the moves will require hard work, practice, and dedication that will torch fat and calories but it's all choreographed to great music to keep everyone energized and moving. Get a great workout while learning the kinds of dance moves seen in music videos and dance shows. Not to mention tear up the dance floor at the next wedding you're at....after a few cocktails for me ;)

 

 

But, is this for you? If you're someone who wants to get in shape and have fun doing it then- yes! Great for those who have dance experience or want to learn how to dance. It's also fun for families to do together, my son Nathan loved showing me his "moves". I think this would be fun for a girls night too! I'll be running a 4 week TEST group for anyone who wants to give this a try! Our prep week starts the 3rd of August so you will need to get your program and plan from me before then. An added bonus- CIZE is compatible with the 21 Day Fix eating plan. And an even extra added bonus- anyone who orders the CIZE challenge pack will be receiving a FIXATE cookbook as a gift from me!! Wooohooo!!!!

 

Leave your e-mail below or fill out this form to get started and save your spot in the
CIZE TEST GROUP starting 8/3/15!

"Thanks to dance: I've stopped saying 'I can't do that' and started saying 'I will be able to do that, just give me some time to practice'."

Check out the video and see for yourself:

 

July Flow|Whats New

For real? Tomorrow is July 2nd? What in the what? Time seriously flies. My son will be 5 at the end of August... I can't even start to think about that. So crazyyyy.

I wanted to write a quick little blog post on some things coming our way in the Beachbody world this month because there's some cool stuff and this bloggy blog is a good way to get it all out there!

 

So let's just get into it. For starters.....THE FIXATE COOKBOOK from Autumn Calabrese!!!

{101} 21 Day Fix approved recipes! She combines good food and makes it healthy. Every recipe lists color coded equivalents. Along with the 3 main meals of the day she has snacks, cocktails, Shakeology, vegan recipes and even gluten free dessert options. Also, nutritional info is included as well so if you're not doing the fix, you can use this! I seriously can't wait for this! *Update* I got my Fixate cookbook and it is everything and more I thought it would be. I added some of the recipes to my meal plan this week and cant WAIT to try them! 80,000 copies sold in 6 days, and creating delays in an aiports because too may people were trying to put them in their carry on from our coach summit. Craziness. Still need to get yours? You can find it here.

 

Next up, going with the Fix is the official Beachbody 21 Day Fix app. As of right now, it's only available for iTunes but I'm sure it will be rolling out for droid soon! I haven't downloaded it yet (iPhone 8gb problems) but I'm going to download it on my iPad and check it out!

 

 

Shaun T. He is really THE man! He is nonstop coming out with ways for us to get FIT! He went back to his roots when he created his latest workout program, CIZE. Where are my ZUMBA fans?? He claims EVERYONE can dance, are you up for the fun challenge? I've seen fellow coaches post about this and they are sharing real deal sweaty workout pics! I think I have to let the video speak for itself:

I have access to try this out, and I still need to check it out! It seems like a lot of fun. Are these kind of workouts up your ally?

 

OK now...Beachbody is releasing a performance supplement line! Yes, we already have a bunch of supplements but these one are top notch! This addition was developed by Harvard trained scientists...woop woop! Since I don't know all the technical stuff yet, I'm going to throw another video at ya!

I looooove my E&E pre-workout but I just have to try this new stuff.....along with everything else of course!!

 

And to end...Beachbody decided to extend the sale of the 21 Day Fix and 21 Day Fix Extreme challenge pack (workout, program and 30 day supply of Shakeology)!

I've been getting a lot of interest in the 21 Day Fix recently ... and it's really not a shocker as to why. You've either seen me post about it, another coach post about it, a friend is doing it, your co-worker is doing it, you've seen the infomercial once or 400 times (I still get sucked in haha), or maybe you have it at home but haven't dusted it off yet.

I really get excited talking about this program because I know it is a game changer! If you are interested in trying out this program, you only have to commit to 21 days and I will help you every step of the way! Either comment below with your email or message me on Facebook! Are you ready for a change?

 

 

Ahh July is going to be an expensive month for me (fellow coaches- especially with Beachbody performance line clothing!!! gahhh!

 

Hope you have a great month and Happy 4th of July!

 

 



Fear of Failure

Alright. Here it is. My new plan. I'm actually a little scared to put this out there (especially because when the 21 Day Fix Extreme came out I made the same kind of statements). Anyway. Day after day I tell people to believe in themselves, that they can do whatever they want, they are worth it, and to not let the fear of failure hold them back...which is exactly what I've been doing. Once you get inside your head that you CANT do something...you WONT. Everyday I will need to remind myself of WHY I'm doing "this" and that I deserve to be happy in my skin. I am a coach, who needed a coach...especially after no progress with Inanity Max 30 thus far (except for feeling stronger and improving endurance!). I reached out to my fellow coach and success partner Lauren, just asking her about a BCAA supplement. She asked me some questions, and through chatting I ended up sharing my current before picture-yikes. She told me (after telling me I look fine haha good friend) that I need to get my nutrition in line...it's something you know but means more when someone else tells you.

(anyone remember me saying that to THEM?)

 

She suggested I do the 21 Day Fix Extreme- Countdown to Competition plan while finishing out my last weeks of Insanity Max 30. I immediately thought in my head- hell no there is no way IIII could do that plan. That's not for me.

 "You're unhappy right?".

Shit she got me. She said...you know what you need to do. You got this.

 

So. On Monday, I'll be starting the 21 Day Fix Extreme Countdown to Competition plan.

(note: before I go on-this is just a personal decision where I am challenging myself mentally, and testing my own willpower. I need to see for myself that I am capable! There are lots of plans to follow for weight loss and health success.)

 

A little bit about the Countdown to Competition plan: (CTC) is based on the concept of "carb depletion", which is a staple in the competition world. It is designed to help you burn through those last stores of body fat- while continuing to fuel your workouts and keep you healthy. It's not a way of eating you can do indefinitely but its effective when done occasionally in short bursts. So...I'm going to give it a try! I have to remind myself its only 21 days! Then after those 21 days I will move onto the regular 21 Day Fix meal plan which is much more balanced and doesn't cut anything out.

 

 I know it wont be easy (even though Lauren says it will be haha). I know for sure it will test my willpower and strength. I will need to be prepared nutrition wise. I have to push harder during my workouts. I have to think of the finish line and my goal. Its way more than an image goal (although I'm not happy with that so it IS part of my goal). Too many times I give myself passes, or validate my excuses. I am a coach, but there are times where I struggle as well. I am definitely a stress eater. I have a salt tooth. I love all the wrong carbs. BUT, although I may struggle you will never see me quit! All I can do is try and give myself a good push.





Thank you Lauren for motivating me and guiding me. And thank you for accepting to be this coaches coach haha. Have I mentioned how much I love Beachbody for bringing me such SUPPORT in so many areas of my life?!

 

And family and friends... I know you will think I'm being too hard on myself! But I'm up for the challenge and I will allow myself a cheat meal once a week. My 30th is in 3 months and I wanna be feelin' good in that lake house we will be at youuu know!!!!  Anyway, I will be reminding myself daily....

 

PS: Should I step even further outside of my comfort zone and do a video diary of my experience? Too much? haha let me know in the comments below if you would watch them and if you want to throw some encouragement  my way that would be greaaaaat! 





Insanity Max 30| Week 3 & Thoughts

Hello Sunday! So... about my week 3 with Insanity Max 30. The honeymoon phase is over. LOL! I still LOVE the workouts, I still LOVE how I feel after my workouts...but the 2 week  motivation period started to fade. It's so weird how that can happen, and I now totally understand why some of my challengers aren't as excited when they first start off. Its new, its exciting, and your motivation is at an all time high. The initial fire can die down after you've been doing it or a little while, you start letting old habits slip in and before you know it the old phase, "I'll re-start Monday" creeps in.

Friday Fight is the real deal!

 I'm reading this book, and it says this one of the worst things you can do. You just let yourself down and you self-sabotage yourself! How true is that. We need to respect ourselves enough to hold the promises we make to ourselves. We need to write down our goals, so when our discipline is on the line- we can re-read them and get the fire burning again. These plans aren't fool-proof and its possible you will have slip ups- you just have to acknowledge it and move on. But we have to somehow dig deep to find our self control and be our own motivation. We have to surround ourselves with like-minded people to encourage us and support us and so that we can learn from one another. I am a coach, but I am soooo grateful for my challengers and coaches, without having them to bond with and talk to I would be lost.

Ok.. so what does this have to do with my week 3 of Insanity Max 30? Well, technically this past week should've been my WEEK 4! But I had to re-start week 3 because I let myself miss some workouts (granted my sinuses were killin me smalls) and my I didn't create and follow a meal plan and so I wasn't on point with my nutrition. I know by now that if you want to see lasting results, you have to put the work in the kitchen. You have to fuel your body with fuel.

All wasn't lost. I made 21 Day Fix meatballs!

 

Here's a little story for you.

 

Ever have a moment you see yourself in a tagged photo and immediately regress to how you feel before your health and fitness journey started...or maybe you haven't started working towards what you want for yourself, but it's just a reminder that you need to do something.

It can put you in an instant bad mood, negative self talk creeps in, and makes you feel like all of your hard work has been for nothing.

It happens. It hapPened to me yesterday.Even to "health and fitness" people. As a coach there is a lot of SELF pressure to look a certain way, and be a ...certain way. We spend a lot of time comparing ourselves to other people, other coaches "high light reel" and we just assume that people think we should look fit and eat perfect. We put ourselves out there, we share our workout pics, our meal plans, what we are doing. We work really hard, and sometimes are so focused on helping others, that we don't put us #1...like WE tell everyONE else to do!!!

"Do as I say, not as I do" right? haha

follow your own advice!

Well, instead of staying in a bad mood, in a negative place...I looked up a picture where I was happy with myself and I will be my OWN motivation. NO one can do it for you. It has to start from the inside and you have to figure out WHY you really want and need to make changes. THEN....

make moves.
make a plan.
create goals.
ask others for help.
re-commit.
follow through.
be your own motivation.
focus on progress not perfection.

Can you relate?
Do you need a re-start?
Do you need to begin your story?
Can we do it together?

 

Week 4 of Insanity Max 30 starts next week and I am meal planning today! Ready to start your journey? We can come up with a plan just for you, according to YOUR goals. Together, as a team, we can do this. Click HERE.